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How to Do Kneeling Ab Wheel Rollouts

Learn how to do kneeling ab wheel rollouts from certified personal trainer Amanda Edell in this Howcast ab workout video.


So, I'm going to demonstrate for you how to do the ab wheel. I'm going to do it on my knees to demonstrate. This is a very advanced ab exercise, so if you're not familiar with it, I would start out ... usually what I do is I put something in front of you so that you're stopping at something, a target, and you're rolling back in. If you're new to core exercises, if you're new to strength training, definitely progress after you've done planks, some side planks and other different variations because again, this is a very vulnerable position, it can be, for your lower back. So just be weary of that.

So, I have a pretty big ab wheel here today for a demo, but these also come in different sizes. There are small ones. What I like to tell people is you want to make sure that the first thing that's moving forward are your hips. So, a lot of people go into this and just roll out like this. This is wrong. You're not getting any core with that. So you want to fall forward as if your hips and your glutes were falling first, and when you get to the point where you're shaking, you're going to come back in, almost like you're doing a reverse crunch engaging here. So again, falling forward with my hips and my glutes. Notice how my back, there's no rounding. We don't want to see rounding. So you're rolling out as far as you can without the compensation of your lower back rounding.

So, I'm going to just show you what wrong would look like. I just ... Ow, lower back, not good. So, you want to make sure, again, your hips are coming forward. You're engaging here the whole time. If you feel like you lost the tightness in your stomach, then you went too far. Just it's a good idea to have a target in front of you to roll to and then come back at your own pace. But again, this is a very advanced movement, and I would start with basic exercises like planks and side planks, and then progress to the ab wheel.

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